Thursday, Feb 12
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Thruster 4x3
(Load)
Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
GETS HEAVY FAST DON'T JUMP TOO QUICK
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
GETS HEAVY FAST DON'T JUMP TOO QUICK
AMRAP 20: Chest-to-bar pull-ups, Push-ups, Pistol Squats, & Run
(Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Friday, Feb 13
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
16 AMRAP Bike, kb swings, HSPU
(Rounds + Reps)
16 Min As Many Rounds As Possible
18 Kal Bike. **** See notes for ALL options
14 KB swings
10 HSPU. "25 plate deficit
18 Kal Bike. **** See notes for ALL options
14 KB swings
10 HSPU. "25 plate deficit
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Saturday, Feb 14
Workout of the Day
BARRAZA
(Rounds + Reps)
Complete as many rounds as possible in 18 minutes of:
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
Sunday, Feb 15
Workout of the Day
MOBILITY
(Checkbox)
30 MIN MOBILITY
https://youtu.be/CmCysOVh5gA
https://youtu.be/CmCysOVh5gA
